Sardines and sauerkraut: Can a nutritionist improve on this TV cook’s omega-3-rich diet?

Marion Grasby is a cookbook author and presenter. The 42-year-old shares her day on a plate.

Credit: Art by Eliza Iredale

6am I have a huge glass of water followed by a milky coffee while I make the kids’ lunches. Then a boiled egg with a pinch of sea salt.

8.45am After a 45-minute endurance cycle, I have sourdough toast topped with sardines in olive oil and lacto-fermented sauerkraut (my husband says I smell like a cat at this point).

12pm Pork and cabbage dumplings left over from the morning’s video shoot.

1.30pm My last coffee for the day, or else I can’t sleep at night.

4pm Two mouthfuls of a beef and capsicum stir-fry left over from a shoot.

7.30pm Pan-fried salmon with honey-soy roasted vegetables, mint and crispy chilli oil. And a glass of red wine.

Dr Joanna McMillan says

Top marks for ... Including plenty of nutrient-rich wholefoods, with standout sources of omega-3s from the sardines and salmon – a win for heart and brain health. The fermented sauerkraut is a gut-friendly bonus. Overall, you achieved good protein distribution and strong Mediterranean-style elements.

If you keep eating like this you’ll ... Be covering many nutritional bases, but there’s a risk of under-fuelling during the day, which could lead to dips in energy, reduced muscle recovery after exercise and increased hunger, leading to overeating later in the day.

Why don’t you try ... Adding a more balanced lunch with fibre-rich wholegrains, legumes and vegies – pairing those dumplings with a salad or brown rice could do the trick. A more substantial afternoon snack, like a boiled egg with wholegrain crackers or a yoghurt, fruit and nut combo, would help sustain energy and stabilise blood sugar through to dinner.

Watch Marion Grasby’s Flavours of Heart & Home on SBS Food and SBS On Demand.

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